4 Lifestyle Strategies to Help Improve Sleep Apnea

If you’ve been struggling with the effects of sleep apnea, there are things you can do beyond CPAP machines and mouthpieces to improve your breathing and sleep.  

Brian Kraft, DDS, and our dental team at Payson Dental and Orthodontics serve the Payson, Genola, Mona, Santaquin, Salem, Spanish Fork, and Mapleton communities in Utah, and we want to help you get the rest you need to protect your oral and overall health. 

Here are four lifestyle strategies you can put into practice today, along with information on how our services can support you.

1. Improve your sleep position and sleep habits 

Sleeping on your back allows your tongue and soft tissues to collapse more easily, narrowing your airway and making apnea episodes more likely.

Dr. Kraft recommends sleeping on your side with a body pillow wedged behind to help keep you in position all night. You can also use a pillow to elevate your head slightly. Even an incline of a few inches helps reduce obstruction.

Keep a consistent sleep schedule, too. Going to bed and waking up at the same time every day helps your body’s breathing reflexes. It’s helpful to avoid heavy meals, caffeine, and screens close to bedtime because your airway also relaxes when the rest of your body winds down.

2. Stay active and maintain a healthy weight

Body weight plays a big role in obstructive sleep apnea: extra tissue around your throat can press against your airway. Losing even a small amount of weight can make a big difference.

Reducing or eliminating processed foods and sugars and exercising regularly (like jogging, walking, or playing pickleball) can help you shed extra pounds and keep them off.

3. Manage your nasal and sinus health

If your nasal passages are inflamed, blocked, or congested, it can make apnea worse. To minimize and possibly prevent inflammation:

• Use nasal sprays or allergy meds to treat seasonal allergies
• Regulate the humidity in your home because dry air irritates the nasal tissues
• Stay hydrated to keep your nasal passages moist
• Avoid irritants like perfumes, smoke, and chemicals

If you have a deviated septum or nasal obstruction, talk to Dr. Kraft about dental X-rays (we also use 3D cone beam imaging) to identify structural issues.

4. Use dental and orthodontic solutions wisely

We have specific tools and treatments that help open up your airway, reduce apnea, and improve your quality of sleep.

Custom oral appliance and Vivos™ technology

Dr. Kraft is an expert in Vivos technology, which enables him to craft a noninvasive device that fits over your teeth to keep your airway open.

Orthodontic treatment

Straight teeth not only enhance your smile, but they also support your breathing. Our team uses epigenetic orthodontics to improve your breathing by expanding your airway. Braces or Invisalign® can help reposition your teeth and jaws in ways that benefit your airway.

Regular dental exams and cleaning appointments, along with the use of our imaging tools (digital X-rays and 3D cone beam), enable us to track changes in your jaw, airway space, and oral health. We can catch issues early and adjust your treatment.

Personalized sleep apnea care

Dr. Kraft is committed to personalized solutions to improve your sleep apnea problem and help you get the sound sleep you need for a high-quality life. For a comprehensive sleep apnea consultation, call now or request an appointment online.